5min LongCycle

Warmup

Stretching/mobility

20kg Swings
30/30

24kg Swings
30/30

28kg Swings
30/30

30sec to do the rep, static overhead hold for the rest of the 30sec, switch, repeat
24kg
1,2,3,4

24kg Cleans 2MPH 20RPM
40/40

32kg Clean and Jerk
3/3

2x28kg Jerks
3

2x28kg Cleans
5

Workout
2x28kg LongCycle 5min 4rpm
20reps

https://www.youtube.com/watch?v=FDCUYfm8Vvo

2x28kg Squat

1rep every 10sec for 5reps
20sec rest
2x24kg Squat
1rep every 10sec for 5reps
20sec rest
2x20kg Squat
1rep every 10sec for 5reps

28kg Reverse Lunge 50sec
20sec rest
24kg Reverse Lunge 50sec
20sec rest
20kg Reverse Lunge 50sec

Put bells away

1min Dead Hang
1min rest
1min Dead Hang

………………………..

LongCycle was OK I guess. I have done much better Jerks in the two previous workouts.
2x28kg Squat x5 was MAX! Couldn’t have done another rep.
Messed up the timing on the reverse lunging. Sigh.

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